Hi Guys,
Is anyone interested in car pooling for Dunmore East on Saturday? It should take less than 2 hours to get there, and registration closes at 10, so if we leave Portlaoise at around 7 we should be in good shape.
I can take one person and a bike and gear.
If your interested, let me know.
Roy.
Thursday, 14 June 2012
Wednesday, 13 June 2012
Tuesday, 12 June 2012
Last chance!!
Hi Guys,
I'm about to close the "raffle" for Brain Bonham & co's Cycle event sponsorship thingy. If there was any of you who meant to support it but has been putting it on the long finger, don't say you weren't warned. I will be closing this sometime tomorrow evening. Thank you to everyone who did support it.
I'm about to close the "raffle" for Brain Bonham & co's Cycle event sponsorship thingy. If there was any of you who meant to support it but has been putting it on the long finger, don't say you weren't warned. I will be closing this sometime tomorrow evening. Thank you to everyone who did support it.
This Week's Training
Hi Folks,
Sorry I'm a bit late this week but here goes.
Tuesday Cycle: 7.00pm PLC. Tonight is a Time Trial of either 5 or 10km depending on what you choose. Everyone will cycle out to Montague Hotel. Murt is hoping to mark out the start and finish lines for tonights TT. It will be a 5/10km spin out towards Monasterevin. Jane or Murt will have details at PLC tonight.
Wed Swim: 7.00pm Boathouse, Athy. At the moment the flow is high and strong in the Barrow. The river swim will be assessed this evening or tomorrow and a text will be sent out if it is unsafe to swim tomorrow night. Please note the weaker/less confident swimmers should only swim as far as the first slipway just passed the grotto and turn and swim back to the boathouse. This is for YOUR safety. It is easier to exit the river at this point to walk back to start point and/or the challenge is approx 350m against the flow to slipway. This can be repeated 2 or 3 times in a session. You can still get your distance. The flow under the bridge requires considerable strength and experience at times depending on the flow. BE SENSIBLE.
Thurs Brick: 7.00pm Heath. We will be changing the location of the brick in a few weeks for an added challenge and a change of scene. I will keep you posted on this.
Fri: Rest Day
Sat Cycle: NO CYCLE THIS SATURDAY due to the huge amount of Trilogy members racing in Dunmore East. Hopefully the weather will be nice. Its great to see so many members in one race. I think there are approximately 30 members entered. Come on Trilogy!!
Sun Cycle: 9.00 am PLC. 77km flat. PLC Portlaoise, Monasterevin, Athy, Stradbally and back to PLC.
The Tuesday cycles have had a rolling leader system in place for the past few weeks and it seems to be working extremely well. We hope to extend this to all other sessions in the coming weeks.
Happy Training! Denise
Sorry I'm a bit late this week but here goes.
Tuesday Cycle: 7.00pm PLC. Tonight is a Time Trial of either 5 or 10km depending on what you choose. Everyone will cycle out to Montague Hotel. Murt is hoping to mark out the start and finish lines for tonights TT. It will be a 5/10km spin out towards Monasterevin. Jane or Murt will have details at PLC tonight.
Wed Swim: 7.00pm Boathouse, Athy. At the moment the flow is high and strong in the Barrow. The river swim will be assessed this evening or tomorrow and a text will be sent out if it is unsafe to swim tomorrow night. Please note the weaker/less confident swimmers should only swim as far as the first slipway just passed the grotto and turn and swim back to the boathouse. This is for YOUR safety. It is easier to exit the river at this point to walk back to start point and/or the challenge is approx 350m against the flow to slipway. This can be repeated 2 or 3 times in a session. You can still get your distance. The flow under the bridge requires considerable strength and experience at times depending on the flow. BE SENSIBLE.
Thurs Brick: 7.00pm Heath. We will be changing the location of the brick in a few weeks for an added challenge and a change of scene. I will keep you posted on this.
Fri: Rest Day
Sat Cycle: NO CYCLE THIS SATURDAY due to the huge amount of Trilogy members racing in Dunmore East. Hopefully the weather will be nice. Its great to see so many members in one race. I think there are approximately 30 members entered. Come on Trilogy!!
Sun Cycle: 9.00 am PLC. 77km flat. PLC Portlaoise, Monasterevin, Athy, Stradbally and back to PLC.
The Tuesday cycles have had a rolling leader system in place for the past few weeks and it seems to be working extremely well. We hope to extend this to all other sessions in the coming weeks.
Happy Training! Denise
Thursday, 7 June 2012
WHOLESOME FLAX/OATMEAL ‘PANCAKES’
WHOLESOME FLAX/OATMEAL ‘PANCAKES’
These pancakes are really nutritious and low in calories. (Roughly 100/120
calories each)
They also freeze well.
Best of all they are really fast for a snack on the go and make a handy
bread/toast substitute.
INGREDIENTS:
2/3 cup of rolled oats
2/3 cup of milled flaxseed (can be bought in Aldi) or whole wheat flour
1 cup of Milk
2 tbls of brown sugar (leave out if you like if you’re going to top with
syrup etc when cooked)
1 ½ tsp of Baking Powder
¼ tsp Salt
¼ tsp Ground Cinnamon
2 eggs
2 tsp of Olive Oil
¼ tsp Vanilla Extract (optional)
(My cup is a regular coffee mug)
Play around with the ingredients to include fruit & seeds etc.
DIRECTIONS:
Mix all ingredients together in a bowl. It should be a thick consistency.
Spoon the mix onto a lightly oiled hot frying pan. My square pan makes 4
just nicely. I imagine a regular sized round pan would take three. Spread them
a little bit with the back of the spoon, but they will find their own level. Turn
down the heat to mid way and cook until you see a few bubbles appear then turn.
Give another few minutes on the other side. Job done. Makes 11/12.
Tuesday, 5 June 2012
Training for this Week
Hi Folks,
Well done to everyone involved in Tri Athy over the weekend. Great to see such a turnout from Trilogy both marshalling, racing and supporting.
Tues Cycle: PLC 7.00pm. Both groups starting together. Cycle the Portlaoise Triathlon Route in reverse. All groups should meet at the bottom of Coolbanagher Hill. Aiming to do hill repeats here and then cycle through Emo village back in the old Dublin Road to PLC. Group one - should aim to do 5 reps on Coolbanagher hill. Group 2 should be there a few minutes before Group 1 and aim to do 8 reps. Try to focus on gears when going up the hill. Stay in the saddle, with only the legs pushing (no shoulder movement - use the gears) until you get to the second rumble strips, then up out of the saddle and push all the way to the top of the hill, turn around and recover going down. All cycle back together. Approx 30 - 35km.
Wed Swim: 7.00pm Barrow, Athy, Boathouse.
Thurs Brick: 7.00pm, Heath.
Fri: Rest
Sat Cycle: 9.00am PLC: Abbeyleix, Ballyroan, Stradbally, Vicarstown, Emo, Portlaoise. 62km. Flat some hills.
Sun: 9.00am PLC. Mountmellick, Rosenallis, Clonaslee, Mountrath via The Cut, Abbeyleix, Ballyroan, PLC.
Well done to everyone involved in Tri Athy over the weekend. Great to see such a turnout from Trilogy both marshalling, racing and supporting.
Tues Cycle: PLC 7.00pm. Both groups starting together. Cycle the Portlaoise Triathlon Route in reverse. All groups should meet at the bottom of Coolbanagher Hill. Aiming to do hill repeats here and then cycle through Emo village back in the old Dublin Road to PLC. Group one - should aim to do 5 reps on Coolbanagher hill. Group 2 should be there a few minutes before Group 1 and aim to do 8 reps. Try to focus on gears when going up the hill. Stay in the saddle, with only the legs pushing (no shoulder movement - use the gears) until you get to the second rumble strips, then up out of the saddle and push all the way to the top of the hill, turn around and recover going down. All cycle back together. Approx 30 - 35km.
Wed Swim: 7.00pm Barrow, Athy, Boathouse.
Thurs Brick: 7.00pm, Heath.
Fri: Rest
Sat Cycle: 9.00am PLC: Abbeyleix, Ballyroan, Stradbally, Vicarstown, Emo, Portlaoise. 62km. Flat some hills.
Sun: 9.00am PLC. Mountmellick, Rosenallis, Clonaslee, Mountrath via The Cut, Abbeyleix, Ballyroan, PLC.
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